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Getbig Bodybuilding Boards => Training Q&A => Injury and Rehabilitation => Topic started by: powerpack on March 23, 2009, 12:24:54 PM

Title: My wrist hurts.
Post by: powerpack on March 23, 2009, 12:24:54 PM

My right hand wrist hurts when I bench with a bar.
The outer side of my wrist, it gets worse the heavier the weight.
I have tried resting it, stretching OK etc.
It feels OK and no pain with dbs but the moment I crawl under a bar and press up it burns like hell.
It really is demoralising and depressing me.......... any suggestions at rehab.

Title: Re: My wrist hurts.
Post by: Butterbean on March 24, 2009, 11:24:55 AM

Are you keeping your wrist straight and not bending it back while benching?

Title: Re: My wrist hurts.
Post by: Deicide on March 24, 2009, 02:27:56 PM

Quote from: powerpack on March 23, 2009, 12:24:54 PM

My right hand wrist hurts when I bench with a bar.
The outer side of my wrist, it gets worse the heavier the weight.
I have tried resting it, stretching OK etc.
It feels OK and no pain with dbs but the moment I crawl under a bar and press up it burns like hell.
It really is demoralising and depressing me.......... any suggestions at rehab.

You are South African; this stuff should not happen to you.

Title: Re: My wrist hurts.
Post by: pumpster on March 24, 2009, 02:51:37 PM

IMO you should take a complete break from all exercises that cause pain. Substitute in other exercises until the pain's gone.

Once the wrist is ok, stick with DB or machine presses that hit about the same area of chest, without causing the wrist strain. Use different grips in each case to find those that don't cause pain. There's no reason to persist with problem exercises, and BB bench is one of the biggest causes of injuries out there. Often the injuries caused by certain exercises are chronic and won't disappear over time, the problems are a combo of the bar forcing a rigid ROM and the mechanics of the motion.

Also i would suggest keeping the reps moderate at the lowest, as heavy weight with low reps puts more strain on the joints and connective tissues.

Lastly, ensure thorough warmups, take 3-5 minutes.

Title: Re: My wrist hurts.
Post by: powerpack on March 25, 2009, 11:25:23 AM

Quote from: Deicide on March 24, 2009, 02:27:56 PM

You are South African; this stuff should not happen to you.

I am getting soft  ;)

Thanks guys, I will stick with dbs for a while and see what hapens

STella yes I do keep it straight, I have tried different grips and thumb positions as well.

Title: Re: My wrist hurts.
Post by: powerpack on March 28, 2009, 12:50:52 PM

I found this.
I benched today and tried what was said on the page.
Pain is much less

http://stronglifts.com/how-you-can-avoid-wrist-pain-from-the-bench-press/ (http://stronglifts.com/how-you-can-avoid-wrist-pain-from-the-bench-press/)